CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1:00 RUN/AB/ROW @ mod pace Into... 4 SETS 8/8 Leg Swings 10 PVC Pass Through + Lunge 8 Push-Up to Pike 10 Squat Jumps Into.. 1:00 RUN/AB/ROW @ mod paceStrengthSnatch Grip Deadlift (3x3 )1....

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 8 Alt. Cossack Squats 8 Lateral Step Overs 8 Frog Jumps* 8 Scap Pull-Ups Into… 1 ROUND 6 Narrow Stance Air Squat 6/6 Step Back Lunges 6 Box Jumps 6 Small Kip Swings *In a High Plank...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 5/5 SA DB Press Into… 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Alt. DB Bent Over Row 5 Inch Worms + Push-UpStrengthShoulder Press (5x3)Tempo Strict...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Group Jog Immediately Into… 2 SETS 10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o barbell) 10 Elbow Punches Immediately Into… 2 SETS 5 Clean...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 12/10 Cal Row /AB 50 Single Unders 10 Barbell Strict Press w/ :01 Pause OH Into... 2 ROUNDS 12 Alt. Back Rack Elbow Punches 10 Up-Downs 8 Barbell Push Press 6 Tall Jumps w/ :01 Pause...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2-3 ROUNDS (8:00 CAP) 200m Run | 250m ROW | 15 Cal AB 5/5 SA DB Strict Press 10 DBL DB Front Rack Alt. Lunges 5 Up-Downs over DBWorkoutMetcon (Time)4 ROUNDS FOR TIME 400m Run | 500m ROW | 25...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)On a 6:00 Running Clock… 20 Alt Spiderman Lunge 18 Alt Plank Shoulder Taps 16 Alt Cossack Squats 14 Air Squats 12 Hollow Rocks 10 Jumping Squats AB/ROW in Remaining Time…StrengthBack Squat...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 1:00 AB/ROW (EZ-Mod) 5 Inch Worms + Push-Up 10 Step Overs 15 Jumping Jacks 20 Shoulders TapsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 25 MINUTES 25/20 Cal AB | 500m/400m...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Into… 2 ROUNDS 10 BB Good Mornings 10 Hollow Rocks :10 Bar Hang Into… 2 ROUNDS 8 BB RDL 8 BB Bent Over Row 8 Scap Pull-UpsSkillMetcon (No Measure)EMOM x 10 MINUTES MIN 1 - 3 Kip Swing + 1 Chest...

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1:30 EZ Row/AB Into… 3 ROUNDS 10 Elbow Punches 10 Tempo Air Squats (1211) 10 Slow BB Upright Rows Into… 1:30 MOD-HARD Row/ABStrengthMetcon (Weight)6 SETS* 1 High Hang Power + 1 Hang Power Clean...